Comparing Nutrients in 5 ounces Walnuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	32% 927kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	6.75% 4.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.18% 0.13g	0.7% 0.51g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.11g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 3.83g	g per day for Men 19-50 years
Fiber	25% 9.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.6% 4.12mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Walnuts vs Boiled Carrots:

• English Walnuts have 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 2.8 times more Vitamin C, 1.5 times more Vitamin E and 5.1 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Boiled Carrots:

• English Walnuts have 3.3 times more Calcium, 93.3 times more Copper, 8.6 times more Iron, 15.8 times more Magnesium, 22 times more Manganese, 11.5 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 15.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium and 22.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 18.7 times more Energy, 362.3 times more Fat, 204.2 times more Saturated Fat, 9080 times more Omega 3, 437.9 times more Omega 6, 1.7 times more Carbohydrate, 2.2 times more Fiber and 20 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars than English Walnuts.
• Both English Walnuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.